INJURY PREVENTION CONCEPTS Dr. Lenni Jo Yarchin, PT , DPT , OCS Doctor of Physical Therapy Board Certified Orthopedic Specialist SST Rehab @ D1 September 16, 2019
My specialty = YOU! ü Competitive athlete for 20 years ü Coach for > a decade ü Physical therapist in a sports performance facility for > 6 years ü Orthopedic specialist ü Continue to practice what I preach through weight lifting, yoga, dance, and acrobatics
Why are these injuries occurring? Ø Overtraining § Volume § Intensity § Duration of practice Ø Poor hydration and nutrition Ø Poor warm up Ø Lack of optimal cool down/recovery
Why are these injuries occurring? Ø Improper strength and conditioning § Form § Prescription Ø Ignoring pain Ø Early specialization in sport Ø Same sport all year Ø Ignoring fatigue Ø Poor skill technique
The injured athlete conundrum ATHLETIC COACH TRAINER PARENTS DOCTOR YOU
INJURY VS SORENESS Is the “pain” that you are experiencing ... q Results from specific q No specific insult/trauma mechanism of injury q Unilateral q Bilateral q Point-specific q Diffuse q Sharp q Dull/achey q Does not improve q Improves with warm with warm up or up or stretching stretching q More commonly q Located in the joints located in muscles q Duration: lingers if q Duration: 2-3 days not addressed
GROSS ANATOMY REVIEW ü Rectus abdominis ü Paraspinals ü Transverse abdominis ü Psoas ü Iliopsoas ü Glutes § Max/Med/Min ü Tensor fascia latae ü Quadriceps ü Hamstrings ü Gastrocnemius / soleus
Mindfulness & Intention ü MINDFULNESS is the psychological process of bringing one's attention to experiences occurring in the present moment ü INTENTION is a mental state that represents a commitment to carrying out an action or actions in the future; purpose / design / aim / end / objective / goal; what one intends to accomplish or attain
Purpose & Benefits of a Proper Warm up ↑ Blood flow u ↑ Core & muscle temperature u u ↑ Force of muscle contraction ↑ Oxygen to tissues u ↑ Coordination u ↑ Skill accuracy u ↑ Reaction time u ↑ Extensibility of tissues u ↑ Body awareness u ↑ Balance u ↑ Power u ↑ ATHLETIC PERFORMANCE u
Purpose & Benefits of Proper Cool Down u Restores heart rate, body temp, and respiration rate u Prevents immediate post- workout cramping/spasms u ↑ Range of motion u ↑ Flexibility u Improve recovery u ↓ Post-training soreness and stiffness u Prevent injuries
Dynamic warm up example Ø Are these movements recognizable? Ø Pay attention to the cues that are given Ø Pay attention to form
Conclusion u No Pain, No Gain is not really a thing in the context of injuries u If pain persists, need to COMMUNICATE EFFECTIVELY u Take warm ups and cool downs seriously u Every rep counts. u Form matters. It really, really matters u Core, Core, Core = center of your body! Learn to control it.
Contact information Ø www.sstrehab.com Ø P: (407)792-0031 Ø E: info@sstrehab.com Ø Facebook: SST Rehab – Orlando Ø Instagram: @sstrehab
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